Forging Elite Fitness

Reebok CrossFit Back Bay
11 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 5 Front Squats and 5 Thrusters as heavy as possible

Rest 1:00 between sets

WOD 1: 3 rounds for time of:

21 Russian Kettlebell Swings (24/16)
15 Push Ups
9 Box Jumps (24/20)
3 Thrusters at 140% of you Pre WOD weight

WOD 2: 3 rounds for time of:

21 Russian Kettlebell Swings (32/24)
15 Push Ups
9 Box Jumps (30/24)
3 Thrusters at 140% of you Pre WOD weight

==

Happy Friday everyone!!!…

With only a few days until gift-wrapping-destruction begins, how is your shopping going?  Remember that it’s the thought that counts after you buy/make/write/sing/build/eat/double unders/schedule that thing.  In other news, after 5 days of sequential gloomy gloominess, the sun (this star in the sky in case you forgot) should be coming out to play!!!  With that said, there are only 9 more days until the days start getting longer!!!

That one minute is going to be awesome,

CG

==

10 Dec
by: Published in Uncategorized

Pre WOD:

L-Sit Pull Ups AND L-Sit Chin Ups
False Grip Ring Roll Outs
Wall Facing Wall Runs to the outer thigh

or

Facing away from the wall Wall Runs to the shoulder

WOD 1: 30 on / 30 off for 10 minutes:

5 Pull Ups or Ring Rows
4 Burpees
12 Double Unders

Rest 3 minutes

30 seconds on / 30 seconds off for 10 minutes:

7 Push Ups
7 Sit Ups
10 Double Unders

This workout is for completed rounds so if you are not done by 30 seconds, the round doesn’t count.

WOD 2: 30 on / 30 off for 10 minutes:

2 Muscle Ups
6 Burpees
12 Double Unders

Rest 3 minutes

30 seconds on / 30 seconds off for 10 minutes:

5 Handstand Push Ups
5 Toes to Bar
10 Double Unders

This workout is for completed rounds so if you are not done by 30 seconds, the round doesn’t count.

==

While I have your attention…

I just wanted to announce my idea for the next Paleo Challenge.  As far as the details of when, for how long, and whether or not it will be done as teams has yet to be finalized.  But one thing that is certain is that this Paleo Challenge will also act as a fundraiser.  For every cheat as defined per our last competition (but we may have some possible changes), you will have to make a small donation on your behalf.  The charity has already been selected and the donations will also coincide with our big gala event that is taking place late February/early March, which is also be a fundraiser!  I am thinking something like 5 dollars per cheat, so if you enjoy yourself some water 4 times during the challenge, you donate 20 dollars.  Email me with any thoughts, questions, or concerns!

The water thing was an lol btw,

CG

==

10 Dec
by: Published in Apres Crossfit, WODs

“Sometimes life gets so big and heavy it seems like you wake up everyday in a fog.  It’s your job to find a light and a way to navigate through that fog.”

-Trent Dilfer

 

 

Hey Bernsie! I am going home to my family for the holidays and I am trying to figure out the best way to come out of the closet to my family.  What do I do?” signed Charlie.

Lefty loosey, righty tighty, dude get the heck out of that closet.  You might miss your flight.  If you are worried about telling your family you are gay don’t fret.  Your family and friends will always love and accept you for who you are.  You’ll be fine.  Happy Holidays Charlie.

Hey Bernsie! My name is Cornelius, a 62 year old HedgeFund Manager.  I have been involved with a 26 year old woman for about 3 months and she is now pressuring me to get married but I fear she only wants to get married for financial reasons.  What should be my best course of action?” signed Cornelius Richards VII

Look up Golddigger on urbandictionary.com because that’s what she is.  C’mon Cornelius, she told you she’s a dancer,  I checked the Boston Ballet roster, known of the dancers are named Bubbles.  Listen if you put a ring on her left hand be sure to put a pen in her right hand and make her sign a prenup.

“Hey Bernsie!  What do you call a porcupine with no quills?” -signed a Bad Joke Teller

Pointless!  Haha that’s actually one of my favorites.

“Hey Bernsie! It’s Clueless SWF, and I am writing to tell you I met a new guy on Match.  We have gone on 3 nice dates but the past few nights he has sent me some very graphic picture messages. What should I do?”

It’s proper manners when someone texts you, you text back.  (That reminds me, Dawn Leaness you owe me a text)   If he crossed the line you have to lay down the law and it make clear that you are uncomfortable but if you are comfortable….When in Rome.

 

-Bern K. Prince

Fitness Professional

Columnist

 

 

 

 

 

 

 

 

 

 

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